Welcome to explorations, meditations, and the wisdom of teachers, practitioners, and influencers who can help you find medicine for your messy mind.
With warm wishes
You already have the capacity within. You already know how to fully be with your experience, even if it is for the briefest of moments. Even if it means just coming back to this breath, this body, right now.
You already have the capacity to pay attention in a particular way: on purpose, in the present moment, non-judgmentally.
Just take a moment to stop. Just stop what you're doing. You already know how to do this.
You already know how to stop.
So just stop and bring awareness to the next breath you breathe.
Now bring awareness to the next few breaths you breathe. See if you can give your complete undivided attention to noticing the breath breathing in and breathing out. To the breath breathing for you. To the feeling of the breath coming in your body and the feeling of the breath leaving your body. Just reacquainting yourself with what is already here: the breath breathing for you.
Now, let's play a kind of game. It's a game you already know: a game whose rules are already within you. It's the game of following the sensations of the breath as it glides down to your feet. It's a game of imagination but it's also real.
Imagine you can follow the stream of the breath as it glides its way down to your feet. It's amazing that you have this capacity within you: to feel the breath as it makes its way down to the feet. Maybe you can sense temperature; coolness or warmth. Maybe you can feel tingles, fizzing, pins and needles type sensations.
Just rest your attention with the sensations you are feeling in the feet. Just see if you can bring some curiosity to this experience, like a scientist setting out to investigate what it is to feel sensations in the feet. See if you can convert this curiosity into friendly awareness; maybe allow yourself to smile at this experience - feel the joy, the gratitude, the appreciation of what it is to be able to feel sensations in your feet. Imagine saying to yourself:
Oh, so this is what it's like to feel sensations in the feet?
Now see if you can broaden your focus so that you can bring friendly awareness to other sensations. To Sensations in the body as a whole. See if you can attend to sensations, accept the sensations, attune yourself to the sensations as they arise for you. Maybe there are tingles. Maybe heat. Maybe pulse. Vibration. Maybe there's some sudden surge of sensation. Maybe there's discomfort; an itch or ache you can feel. It’s all a bit random, isn’t it? It’s all a bit unexpected. It’s all a bit beyond your control.
Welcome to your design. A design that’s already here for you. The invitation is to come home to what’s already here. To be with the energy of what’s already here. To be with the energy of this design. In doing this you are giving yourself permission to not be attached to any outcome. You are just observing, just being curious, just bringing friendly awareness to whatever the experience is. Just accepting the fullness of you in this present moment. The fullness of you as it is arising in the body. This body. Your body.
See if you can just soften up. Soften up and soften into your experience of sensations in the body. Be kind to yourself about what you are experiencing. Maybe smile. Smile and be kind to yourself. Maybe in the same way you would show kind, and soothing patience to a little puppy dog or kitten. Just being in a place of knowing within you.
Knowing that you are already mindful.
Knowing that you already have this capacity for friendly awareness within you.
Knowing you already have medicine for your messy mind.
The medicine of attention.
The medicine of mindfully attending to this breath, this body, right now.
Image, Zoltan Tasi, Unsplash